Q: Kwon DO
Pax: Pipeline, Mainframe,Buubs, Bundy, Puffs
6 pax awoke early for a cold but clear morning work out to start the week off right.
Warm up was a nice jog out of the back of the garage, down Reserve and stopping at the tennis courts. Once there, PAX completed some SSHs/WMH/Merkins and Jack Webbs. We then proceeded to do 4 rounds of bomb ish exercises in pairs.
Round 1. Travelers ran a lap around all 3 courts stoping at strategic spots and doing 5 burpees at said spots while non travelers did 50 merkins .
Round 2. Rinse repeat for travelers. Non Travelers did 100 big boys.
Round 3. Rinse repeat for travelers. Non travelers did 150 plank jacks
Round 4. Are sensing a trend here? Non travelers did 200 squats.
Changing things up just a bit, we individually traveled from 1 end of court down to other end and back.
Round 1 Backwards run/20 box cutters/backwards run to start.
Round 2 Karaoke/30 flutter kicks/Karaoke back
Round 3 Highknees/30 american hammers/azz kickers back
Round of Mary then quick jog back to garage and finished off with 5 more burpees
Recover/Recover.
COT and announcements. Please continue to keep Mainframe’s family in your thoughts and prayers!
It was pleasure to lead the group!